Name: Playbook - Forge Performance - Get the Smoke
Uploaded: 2022-09-15T22:07:36.776Z
Duration: 45 min
Description: Get the Smoke

50 push-ups
21-15-9
V-ups
Walking Lunge
Hanging Leg Raise
50 Push-ups

50 Push-ups
21-15-9
V-ups
Walking Lunges
Hanging Leg Raises
50 Pusups

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Get the Smoke

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